The wise runner finishes a training session or race with cool down exercises. A proper cool down routine will gradually lower the temperature of your muscles and increase your flexibility. Flexibility exercises, in particular, are well suited to your cool down program because these exercises are best performed while your muscles are already warm. Incorporating cool down exercises into your running days can mean quicker recovery, less injury and longer strides.
Walking
Resist the temptation to simply stop after a recreational run, training session or race. Though your body may be telling you otherwise, begin your cool down by gradually lowering your heart rate. Do this by walking for at least five minutes after every 30 minutes of running. By slowly lowering your heart rate, you may lessen the chance of being stiff and sore later.
Static Stretching
Follow up your cool down walk with static stretching. Stretch your back first by lying down and drawing your knees to your chest while curving your spine inward--including your neck and head. When finished, stretch your sides by standing with your feet two feet apart, hands on your hips and slowly lean to one side, then the other. Then, with your knees slightly bent, reach slowly for your toes to stretch the hamstrings. Next, stretch your calf muscles by standing two feet from a wall. Place your hands on the wall for support and move your hips toward the wall to deepen the stretch. Stretch your quadriceps afterward by grabbing your foot at the ankle and pulling it behind you and up toward your buttocks. Lastly, stretch your groin by sitting on the ground and placing the soles of your feet together. Keeping your back straight, slowly draw the feet toward your groin. Hold each of these stretches for 30 to 45 seconds.
Hydration
Though not specifically an exercise, hydration should become a part of your cool down routine. Drinking while running is often difficult, especially while running at a quick pace. With this in mind, drinking appropriate fluids after a run and during your cool down can eliminate dehydration and may increase your body's recovery time. Choose to drink cold water when possible and don't gulp it down all at once. Space your fluid intake over the course of your cool down and your body will absorb it more quickly. In general, drink water for runs less than 30 minutes and sports drinks for runs of longer duration.
